Friday 20 January 2023

Workout Plan: Pump City

Purpose: To increase muscle size and definition in the biceps, triceps, and core muscles.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 shoulder taps
  • 10 leg overs
  • 5 straight leg sit ups
  • 4 windmill push ups
  • 10 kettlebell bicep curls

Part A: Pump City

Measure: Time (Speed)

3 x 13min AMRAPs:


  • 5 calories on the rowing machine (or any cardio machine)
  • 12 close grip bench press (targets triceps)
  • 10/10 1-arm upright rows (targets shoulders and biceps)


  • 12 dips (targets triceps and chest)
  • 16 alternating dumbbell curls (targets biceps)
  • 15/15 standing oblique twists with kettlebell or dumbbell (targets obliques and core muscles)


  • 7 calories on the seated skiing machine (or any cardio machine)
  • 12 barbell bicep curls (targets biceps)
  • 15/15 side plank pulses (targets obliques and core muscles)

Muscle Groups:

  • Biceps: Bicep curls with kettlebell, dumbbell, and barbell, as well as bicep rowing on the rowing machine, target the biceps.
  • Triceps: Close grip bench press, dips, and upright rows target the triceps.
  • Core muscles: Standing oblique twists, side plank pulses, and seated skiing machine engage the obliques and core muscles for stability and strength.

This workout plan focuses on building muscle size and definition in the biceps, triceps, and core muscles. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the upper body and core. It is an ideal workout plan for individuals who are looking to increase muscle size and definition in their arms and core. Rest as needed within the AMRAP and enjoy the pump.

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